FINISH IT: Upper & Lower Body Circuits

FINISH IT: Upper & Lower Body Circuits

We understand the importance of time and how valuable it is. That’s why we’ve come up with 10 Upper & Lower Body Circuits that are a perfect way to end your CrossFit Class or a group strength-training session. The best part about them you ask? They are only 10 minutes long! 

In this article we have designed 10 upper and lower body circuits for strength (and power/fitness) athletes looking to increase muscle hypertrophy, increase work capacity, and enhance your overall strength.

*These will leave you with a little more soreness than usual, limit the circuits if you have an upcoming competition.

Upper Body Circuits

- Circuit 1

Equipment:

  • Barbell
  • Kettle Bell

Execution: The goal here is to continue moving throughout all 30 second working intervals. Move fast but keep a pace where you won't have to stop, pretend you can't! Weight can be kept to an empty bar or add weight as you progress. Go HEAVY on the Kettle Bell swings!!

Workout:

5 Sets for Quality:

30 Seconds Military Press

30 Seconds Bent Over Row

30 Seconds KB Swings

30 Seconds rest 

- Circuit 2

Equipment:

  • Dumbbells
  • Incline Bench

Execution: This is going to light up your shoulders, upper back and core. Complete the reps in the minute and rest until the next. Go light on the flies, heavy on the bench & HEAVIER on the rows!

Workout:

EMOM9

Min 1: 20 DB Reverse Flies

Min 2: 15 DB Bench Press

Min 3: 10 Incline DB Rows

- Circuit 3

Equipment:

  • Ski Erg
  • Barbell
  • Dumbbells

Execution: Looking for something before you head out on a Friday night?! This will leave your biceps and triceps needing a day off. Use 2 pairs of Dumbbells, moderate weight on the Kick Backs and heavy on the curls.

Workout:

AMRAP10

10/8 Cal Ski

10 DB Hammer Curls

15 DB Tricep Kick Backs

- Circuit 4

Equipment:

  • Row Erg
  • Dumbbells
  • Gymnastics Rings

Execution: A murder of.. rows? That's right this is a triple pulling piece. Challenge the angle of the ring rows while keeping your form in check. Use a heavy weight on the dumbbells rows to finish this back attack finisher!

Workout:

For Time:

21-15-9

Cal Row

Ring Rows

DB Rows

- Circuit 5

Equipment:

  • Kettle Bells
  • Barbell

Execution: Say goodbye to your chest and shoulders! Add a little twist to this Tabata by holding the KB's in the press position during the 10 seconds of rest AND holding the barbell overhead during the rest.

Workout:

“Tabata” (8x20/10r)

Glute Bridge KB Floor Press

-Rest 2 Minutes

“Tabata” (8x20/10r)

Seated Barbell Strict Press

 

Lower Body & Core Circuits

- Circuit 1

Equipment:

  • GHD
  • Dumbbell

Execution: Butts & Guts right?! Use a weight you don't have to put down during the OH Lunges, but one that you cant wait to drop once the 50' are up! Go heavy on the DB Goblet squats but make sure they can be done unbroken.

Workout:

EMOM8

Min 1: 50’ S/A OH Lunge L

Min 2: 10 GHD Sit-ups

Min 3: 50’ S/A OH Lunge R

Min 4: 10 DB Goblet Bicycle Squats

..REPEAT!

- Circuit 2

Equipment:

  • Box
  • Dumbbells

Execution: This is going to light up your quads and hamstrings! Try to hold onto the dumbbells for one whole round.. can you do it?

Workout:

AMRAP10

10 DB Reverse Lunges

10 DB Box Step Ups

10 DB Deadlift 

- Circuit 3

Equipment:

  • Kettle Bell

Execution: The goal here is to continue moving throughout all 30 second working intervals.  Use 1, 2 or 3 different weighted Bells. Move with purpose on each lift, but don't stop!

Workout:

5 Sets for Quality:

30 Seconds Sumo KB Deadlifts

30 Seconds KB Goblet Bicycle Squats

30 Seconds KB Goblet Lateral Lunges

30 Seconds rest

- Circuit 4

Equipment:

  • Dumbbells
  • Medicine Ball

Execution: Butts & Guts Part 2! Another posterior suicide with some added core. Complete the below reps within the minute resting until the next. Alternate the 16 lunges 8 per leg and keep tension throughout the RDL's.

Workout:

EMOM9

Min 1: 16 DB Reverse Lunges

Min 2: 14 DB Romanian Deadlifts

Min 3: 12 Weighted Sit Ups

- Circuit 5

Equipment: 

  • Assault Bike (or similar)
  • Dumbbell
  • Box

Execution: This is it..the bad boy of all lower body finishers. Perform 20 seconds at each staton, resting 10 seconds before moving onto the next. Make this one hurt, DON'T STOP moving!!

Workout:

“Triple Tabata” (20/10r)

Station 1: Assault Bike

Station 2: DB Deadlift

Station 3: DB Box Step Ups

..REPEAT 2 more times!

 

-Featured Image @forzag via @paulacciardi.film

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